| Day | Workout |
|---|---|
| Monday | Push Workout (A) Push Workout (B) |
| Tuesday | Rest Day |
| Wednesday | Pull Workout (A) Pull Workout (B) |
| Thursday | Ab Workout |
| Friday | Leg Workout (A) Leg Workout (B) |
| Saturday | Rest Day |
| Sunday | Rest Day |
Overview
Goal: Muscle Building
Suggested Duration: Indefinite
Weekly Split: 4 training days, 3 rest days
This Push, Pull, Legs (PPL) training plan is designed for strength and muscle growth while allowing sufficient recovery. Training three times a week ensures steady progress without excessive fatigue, making it ideal for those balancing fitness with a busy schedule.
Training Schedule
Monday: Pull (Back, Biceps, Rear Delts)
Tuesday: Rest Day
Wednesday: Push (Chest, Shoulders, Triceps)
Thursday: Core & Abs Focus
Friday: Legs (Quads, Hamstrings, Glutes, Calves)
Saturday: Rest Day
Sunday: Rest Day
Workout Breakdown
Pull Day (Monday): Focuses on pulling movements that develop the back, biceps, and rear delts.
Push Day (Wednesday): Targets pressing muscles, including the chest, shoulders, and triceps.
Core & Abs (Thursday): Strengthens the core for better performance and stability in compound lifts.
Legs Day (Friday): Builds lower body strength and power with a mix of compound and isolation exercises.
Rest Days (Tuesday, Saturday, Sunday): Essential for muscle recovery and growth.
This structure ensures consistent progression, recovery, and performance without overtraining. Adjust volume and intensity as needed, and focus on progressive overload for optimal strength and muscle gains.
Instructions
- Cycle between A & B workouts each week.
- Increase dumbbell weight once you feel you can do more.
On rest days, we recommend you complete a stretching routine or a yoga sequence to help keep your exercise streak going.
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